Free Sample Meal Plan for the Mediterranean Diet

The Mediterranean Diet is a meal plan that is based on the natural eating habits of Southern Mediterranean cultures. The countries of Greece, Italy and Spain eat a diet that is rich in fruits, vegetables, olive oil, fish, pasta, bread, wine, eggs, salad and whole grains. Meats are limited on this diet. The Mediterranean Diet has become popular in recent years because research shows that a diet rich in heart healthy oils and fats, such as the monosaturated fats found in olive oil and the omega-3 fatty acids found in certain fish, can help lower cholesterol and the risk of heart disease. Furthermore, individuals who follow this diet appear to naturally maintain a healthy body weight. Below is a sample meal plan for individuals following the Mediterranean Diet.

Breakfast

For a morning meal, enjoy a cup of bran flakes with ½ cup of low fat or fat free milk. Top this bowl of cereal with ¼ cup of mixed berries, 1 tbsp raisins and 1 tsp of flaxseed.

Snack

For an afternoon snack, try a refreshing melon prosciutto salad. For this quick and easy lunch, boil 2 tbsp of balsamic vinegar in a small saucepan. Allow to reduce by half and cool. Serve sauce over ¼ of a cantaloupe with 1 slice of prosciutto and 1 fig, halved. Season with salt and pepper, if desire.

Dinner

For dinner, try a filling and indulgent tasting chicken breast with wild mushrooms. Simply heat ½ tsp of olive oil in a small sauté pan over high heat. Season the chicken with salt and pepper and cook in the sauté pan until brown on both sides, approximately three minutes per side. Add ½ minced shallot, 1 small garlic clove minced, 2 tbsp red wine and 2 tbsp chicken stock. Reduce heat and cook covered for 10 to 15 minutes.

About 3FC

3FC began as a personal source of diet support for sisters Suzanne, Jennifer, and Amy in 1997. The site has grown considerably based on the feedback of the many visitors and sister chicks that found us and decided to call the website home.

The website was acquired by Internet Brands in 2010 and continues to provide the most supportive free weight loss community online!